30 Jan 10

25min Yoga warmup
20min Eliptical
25min Treadmill - 3miles
10x 30sec on/30sec off horse stance (butt even with knees)

My cardio needs some serious work, wasn't happy with my run at all.

27 Jan 10

Warm up:
24kg KB Complex x2 (6 2h swing/Right-3 clean, 3 c&p, 3 tgu/ repeat on left)
JS Martial arts strengthing

1Hr Martial Arts

25 Jan 10

Got a little bit in the weekend.

Saturday I did 2 sets of DB curls 12/10 and 2 sets of 5 pullups while waiting for the carpool.

Sunday I did 35min Yoga before work and 20min light MA in the evening

Today:
Warm up: 6 rounds 30sec on/30 sec rest 24kg KB Swing
50min Martial Arts

22 Jan 10

DER HOF:
4 Rounds
Burpee pullups x5
P-Bar walk f/b
16# Sledge x16

Eagle Claw pullups 3x5
Dead Hang static hold on 2.5" vertical pipes x2
CoC Trainer x10
24Kg TGU 3x2

Was really happy to finally get back to The Yard with the guys. Took it a little easy since I haven't been there in awhile. Modified the first set, they performed burpee pullovers to 5 dips then p-bar.

20 Jan 10

Still dealing with some of the cold I caught this weekend. Good thing about it is, I managed to give it to my girls. So to go along with being sick, I've had little sleep the past couple of days. Needless to say, energy levels aren't at their peek.

Throughout the day.

Before work: 25min Yoga
Morning: 30min Taichi/qigong
Evening:
24kg Kb clean x50 (25r/l)
16kg lateral lunge 1x20 (10r/l)
16kg renegade row 3x12
2x16kg lunge 3x12
16kg TGU x10 (5r/l)
Just trying to do something, time hasn't been on my side lately to get good workouts in.

18 Jan 10

Unfortunately I caught a cold this weekend so I didn't get anything done.

1hr P90x Yoga

Really seeing some good progress with my flexibility. I've had some flexibility and mobility issues with my hips stemming from a martial arts mishap when I was in my teens. I'm finally getting some improvement in that area. Also seeing improvement with my nervous systems, something I didn't expect.

15 Jan 10

Early Afternoon
40min Yoga

Evening
50min general strength and conditioning:
15min JS core & strengthening warm up
T-Pushup x15
1x10 r/l oh dragon twist w/12kg kb
2x10 dragon twist w/2x12kg kb (rack position)
16kg kb snatch x60 (30 l/r)
abd wheel rollout x10
15min heavy bag

14 Jan 10

Been a busy week around the house and fighting fatigue due to lack of sleep so haven't got much training in. I did manage to get 25min yoga in Monday, Wednesday and today the 14th before heading to work. My body is responding well to it, usually I have to keep stretching throughout the day to keep loose but I didn't really have to after doing the yoga routines. I would like to keep this yoga regiment going at least 3 days a week. It really seems to help my other physical endevours.
I did get about 6 sets of 15 pushups and a few sets of abd work in today as well. I should be able to get some much welcomed workouts in the next couple of days.

9 Jan 10

30min jog/run on treadmill
0-12min 6mph-7.5 1.35 miles
12-30min 8-8.5mph (target speed)
Total distance 3.84miles 626calories MHR165

3x12 back extensions
2x8 pullups (5 neutral grip switch at top to 3 wide grip)

8 Jan 10

Easy day, just wanted to keep the blood flowing.
Throughout the day 6 sets of
10 pushups
10v-ups
20 bw squats
50 horse stance punches
8 r/l 55# bent row

End of day
3 sets each
15 knuckle pushups - 2 sec pause at top/bottom
15 v-ups
25 bw squats
8 55# bent row

6 Jan 10

15min Heavy Bag
25min P90X Plyometric
Had to cut the workout short today but still got a good burn in.

3 Jan 10

Happy New Year! ( a little late). Started off the new year right, went up to Pittsburgh and did the Polar Plunge in the Mon River. WOW!!! New levels of pain!!! Water temp was about 37 and air temp was 28. Really fun though, good time with everyone, probably do it again next year.

Warm up:
15min JS core and mobility drills

Workout:
75min Martial Arts
Last 1omin JS Plyo drills, focused on the legs again.

Getting back to my roots in regards to exercise. Focusing on my martial arts training along with speed/endurence/mobility/agility/flexibility. Gonna cut back on the work capcity (aka Crossfit) type workouts along with most of the weights. I liked the workouts but I never felt like they gave me the same benefits as my previous workouts. I"ll still go over to The Yard but focus on "sport specific" more. Since I started those workouts my body weight went as high as 205 from 180 and just wasn't happpy with my performance. Gonna shoot for a BW of 185 and see how I feel. I'm definately gonna take what I've learned and put it towards what I"m doing now to improve what I used to do. Since I've changed my workouts the past few weeks, I can tell a difference in my overall physical capabilities and I believe I'm heading in the right direction